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Ingredients

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Nutrient Fingerprint

The radar chart below the tags shows this recipe's nutritional fingerprint — how much of your daily reference intake one serving covers across eight key nutrients: Protein, Fibre, Calcium, Iron, Magnesium, Vitamin C, Folate and Omega-3. The bars alongside show the same information at a glance. Green = 30% or more of your daily target. Amber = 10–29%. Grey = under 10%.

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Nutrition breakdown

The full nutrition panel below the log section shows macros and micronutrients per serving. Click any nutrient name to see its complete profile including food sources, body functions and daily targets.

Glycemic Index & Load

Where enough ingredient data exists, a Glycemic Index & Load card appears below the log section. GI is a weighted average across all carb-contributing ingredients — it shows how fast this recipe raises blood glucose. GL per serving is the more practical number: GL = GI × carbs per serving ÷ 100. A low-GI recipe can still carry a high GL if it is large and carb-dense. Click the ? on that card for a full explanation, or read the full article.

Nutrition score

The score out of 100 in the image header reflects micronutrient breadth, fibre, protein and polyphenol content — with penalties for high saturated fat, sodium or added sugar. It's a measure of overall nutritional quality, not just calories. Scores of 90+ are exceptional.

💡 Values are estimates based on raw ingredient weights. Cooking methods and exact portions will affect actual nutrient intake.
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🥜
Oat & Honey Cinnamon Biscuits
Snack 🥄 15 min prep 🔥 14 min cook 👤 20 servings

Wholesome oat biscuits sweetened with honey and warmly spiced with cinnamon — somewhere between a digestive and a flapjack in flavour. Half the oats are blended to flour for structure; the other half stay whole for texture and chew.

vegetarian high fibre no refined sugar make ahead
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
4%
🌾 Fibre
4%
🦴 Calcium
3%
⚡ Iron
6%
🌿 Magnesium
7%
🍊 Vitamin C
0%
🍃 Folate
3%
🫀 Omega-3
0%

Based on UK dietary reference values. Capped at 100% per nutrient.

💡 Make it your own: feel free to add, swap or leave out ingredients to suit your taste or what's in your cupboard. Just remember — if you change what's in the recipe, update the ingredients in your Day Tracker too, so your nutrition numbers stay accurate.
Ingredients (per serving)
Method
  1. 1 Preheat oven to 180°C (160°C fan). Line two baking trays with baking paper.
  2. 2 Blend half the rolled oats in a food processor for about 45 seconds until they form a rough flour. Tip into a bowl with the remaining whole oats, the cinnamon, baking powder and a pinch of salt.
  3. 3 Warm the honey slightly if needed to make it pourable. Add the almond butter and honey to the oat mixture. Beat in the egg. Mix together until the dough comes together — it will be fairly stiff. If it seems dry, add a teaspoon of water.
  4. 4 Roll into balls slightly smaller than a walnut and place on the lined trays, leaving a little space between each. Flatten each ball with a fork or the base of a glass to about 6mm thick. Press the tines of a fork across the top of each for the classic biscuit pattern if you like.
  5. 5 Bake 12–15 minutes until golden — these darken quite quickly at the edges. Leave on the trays for 10 minutes before moving; they firm from soft to crisp as they cool. Do not judge them as underdone when warm.
  6. 6 Makes approximately 20 biscuits. Store in an airtight tin for up to 1 week.

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How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Red lentil dal with brown rice is a good example: lentils and brown rice both have low-to-medium GI (slow-burning), but a full serving delivers a lot of total carbohydrate, so the GL is high — meaning a sustained, steady glucose rise rather than a spike.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most people.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion or adding more non-starchy veg.

GI shown is a carb-weighted average across all recipe ingredients with GI data. Source: Atkinson et al., Am J Clin Nutr 2021.

Glycemic Index & Load
60
GI Score
🟡 Medium GI
6
GL / Serving
Low Load

This recipe has a moderate glycemic impact. Pairing it with protein, fat or extra fibre can help slow glucose uptake further.

GI is a weighted average across carb-contributing ingredients. GL = GI × carbs per serving ÷ 100. Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Nutrition per serving
279 kJ
Energy (kJ)
69.9 kcal
Energy (kcal)
9.8 g
Carbohydrate
2.6 g
Fat
2.4 g
Total Sugars
2.1 g
Protein
1.1 g
Fibre (NSP)
33.8 mg
Sodium
0.08 g
Salt
Micronutrient
Phosphorus 80.1 mg
Potassium 65.9 mg
Magnesium 20 mg
Calcium 19.5 mg
Chloride 13.8 mg
Choline 12.9 mg
Folate 5.7 µg
Vitamin A (RE) 3.2 µg
Selenium 0.936 µg
Vitamin E (alpha-TE) 0.591 mg
Iron 0.563 mg
Chromium 0.5 µg
Manganese 0.483 mg
Zinc 0.392 mg
Niacin equivalents (NE) 0.359 mg
Niacin (B3) 0.208 mg
Vitamin K 0.153 µg
Thiamin (B1) 0.11 mg
Pantothenic Acid (B5) 0.11 mg
Vitamin D 0.079 µg
Copper 0.07 mg
Vitamin B12 0.068 µg
Vitamin B6 0.04 mg
Riboflavin (B2) 0.019 mg
Vitamin C 0.01 mg
Minerals
Iodine 1.3 µg
Fatty acids
Monounsaturated fat 1.4 g
Polyunsaturated fat (PUFA) 0.697 g
Saturated fat 0.319 g
Trans fat 0.001 g
Sugars (breakdown)
Fructose 1.3 g
Glucose (dextrose) 1 g
Sucrose 0.03 g
Lipids
Cholesterol 0.03 mg
Carbohydrate (breakdown)
Starch 7.1 g
Amino acids
Glutamic acid 41.9 g
Aspartic acid 32.7 g
Leucine 28.1 g
Serine 23.3 g
Lysine 23.1 g
Valine 20.7 g
Arginine 20.1 g
Alanine 18.2 g
Phenylalanine 17.9 g
Isoleucine 17.2 g
Threonine 15.3 g
Proline 13.8 g
Tyrosine 13.5 g
Glycine 10.9 g
Methionine 10.6 g
Cysteine 7.8 g
Histidine 7.8 g
Tryptophan 4.8 g
Carotenoids
Lutein + Zeaxanthin 12.6 µg
Beta-carotene 0.28 µg
Proximate
Water 3.5 g
Vitamins
Biotin (Vitamin B7) 3.6 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.41 g
Omega-3 (Alpha-linolenic acid) 0.003 g
Flavonols
Quercetin 0.005 mg
Flavanols (Flavan-3-ols)
Epicatechin (-) 0.078 mg
Catechin (+) 0.054 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.